Black bean soup
Black beans simmered with cumin and peppers, half blended for a thick, creamy soup. Vegan. Makes 4.
- Hands-on
- 18 min
- Total time
50 min, show breakdown
- Prep 12 min
- Cook 30 min
- Clean up 8 min
- Pans
- 1
- Ingredients
- 13
- Cost/serving
- $2.02
Per serving
- Calories
- 233
- Protein
- 9.2 g
- Fiber
- 12 g
- Net carbs
- 19 g
- Fat
- 9.3 g
High in (% Daily Value per serving): Vitamin C 52%, Folate 31%, Thiamin (B1) 22%, Iron 21%, Vitamin B6 20%, Magnesium 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 4
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
2 cans canned black beans, drained and rinsed (480 g), drained and rinsed
Same amount as: about 2¾ cups.
- 1 medium onion (110 g)
- 1 medium red bell pepper (120 g)
3 cloves garlic, smashed (9 g)
Same amount as: 3 tsp fresh minced garlic, 1½ tsp jarred minced garlic, ⅜ tsp garlic powder.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
2 tsp ground cumin (4.2 g)
Same amount as: 10 mL.
1 tsp chili powder (2.7 g)
Same amount as: 5 mL.
1 tsp dried oregano (1 g)
Same amount as: 5 mL.
2 cups low-sodium vegetable broth (480 g)
Same amount as: 480 mL.
1 cup water (240 g)
Same amount as: 240 mL.
2 tbsp lime juice (30 g)
Same amount as: 30 mL, 1 lime squeezed from fresh limes.
- 1 medium avocado (136 g), diced, to serve
¼ cup fresh cilantro (4 g), chopped, to serve
Same amount as: 60 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
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Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 4 servings. Keeps 5 days in the fridge or 3 months frozen. Add the avocado and cilantro when you serve.
Nutrition Facts
4 servings per recipe
Serving size 1 plate (408 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 233 | ||
| Total fat | 9.3 g | 12% | |
| Saturated fat | 1.4 g | 7% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 513 mg | 22% | |
| Total carbohydrate | 31 g | 11% | |
| Dietary fiber | 12 g | 44% | |
| Total sugars | 3.9 g | ||
| Net carbs† | 19 g | ||
| Protein | 9.2 g | 18% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 85 mg | 7% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 757 mg | 16% | |
| Vitamin A | 100 mcg | 11% | |
| Vitamin C | 47 mg | 52% | |
| Vitamin E | 2.8 mg | 18% | |
| Vitamin K | 20 mcg | 17% | |
| Thiamin (B1) | 0.26 mg | 22% | |
| Riboflavin (B2) | 0.17 mg | 13% | |
| Niacin (B3) | 1.8 mg | 11% | |
| Vitamin B6 | 0.33 mg | 20% | |
| Folate | 122 mcg | 31% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 85 mg | 20% | |
| Zinc | 1.3 mg | 12% | |
| Selenium | 2.9 mcg | 5% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Dice the onion and bell pepper. Mince the garlic.
Heat the oil in the pot on medium. Cook the onion and pepper 6 minutes, stirring now and then.
Done looks like: Onion soft and see-through. Add the garlic, cumin, chili powder and oregano. Stir for 30 seconds.
Done looks like: Spices smell toasted and coat the vegetables. Nothing burning. Add the beans, broth and water. Bring to a boil, then turn down so it bubbles gently. Simmer 15 minutes, stirring now and then.
Blend about half the soup until smooth and stir it back into the pot.
Done looks like: Thick and creamy with whole beans still in it. Stir in the lime juice. Taste, then add salt and pepper. Serve topped with avocado and cilantro.
Equipment
Large pot or Dutch oven, 5 L (5 qt) $30–80
What to look for
- Heavy base so soups and chili do not scorch
- Lid that fits
Skip: Enameled cast iron is lovely but not needed. A heavy stainless pot works.
Blender $30–100
What to look for
- Handles frozen fruit without stalling
- Jar that is easy to take apart and rinse
Skip: Expensive high-speed blenders unless you blend every day. A personal blender works for one serving.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Scorched bottom | Thick soup on heat too high, not stirred. | Keep bubbles small and scrape the bottom every few minutes. |
| Burnt, bitter spices | Spices sat on a hot, dry pan too long. | Stir them 30 seconds only, then add the liquid right away. |
| Blender lid pops off | Hot steam builds up. | Fill the jar no more than half full, take out the centre cap and hold a folded towel over the hole. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.